Exercise for Mental Health: Tips to Overcome Challenges and Enhance Well-Being
Societal advances have made it easier and less labor-intensive to complete our tasks. Think about this for a moment with me. Our ancestors depended heavily on physical activity to survive, from hunting, gathering food, farming, running away from predators, or even relocating to a different location. They didn't have cars, planes, bicycles, or even tractors that we have now. These are the benefits that we get to experience today. Although unchecked, these benefits might reduce our daily physical activity, which could be harmful. Regular physical activity is crucial as it bolsters our physical, mental, and overall well-being. I will discuss the benefits of physical activity, different types of exercises, and practical tips for incorporating exercise into your daily life.
The Benefits of Physical Activity
There is a lot of research available explaining the benefits of physical activity. They are:
PHYSICAL BENEFITS
Reduction in Muscle Tension: Exercise such as yoga helps to relax muscles.
Improved Sleep Patterns: Although the time of day you exercise may matter, regular physical activity can lead to better sleep.
Cardiovascular Health: Strengthens the heart and lowers blood pressure.
Weight Management: Maintaining a healthy weight is important because it can help prevent and manage health concerns. To do so, most people need to incorporate healthy eating habits and physical activity.
Strength: Physical activity such as weight training can strengthen your muscles, joints, and bones.
Disease Prevention: Reduce the risk of chronic diseases such as diabetes, hypertension, some infectious diseases, and some cancers.
MENTAL HEALTH BENEFITS
Improved Mood: Physical activity triggers the release of endorphins, which are natural mood lifters.
Stress Reducing: Exercise can lower levels of stress hormones like cortisol, helping to alleviate anxiety.
Cognitive Function: Studies have shown that exercises, such as tai chi, improve memory, attention, and problem-solving.
SOCIAL AND EMOTIONAL WELL-BEING
Social Interaction: You will meet new people through exercise classes, teams, or clubs. Benefits include making friends, improving social skills, increasing self-confidence, decreasing loneliness, and providing social support.
Gain confidence: Reaching fitness goals, overcoming challenges, and experiencing the endorphins of physical activity can boost self-esteem and confidence.
Reduction of Anxiety and Depression: Regular exercise can help in managing anxiety and depression symptoms.
Types of Exercise
Aerobic Exercises: These exercises increase heart rate and breathing, improve cardiovascular fitness, and can be sustained for extended periods.
Running
Swimming
Cycling
Strength Training: involves using resistance, such as weights, body weight, or resistance bands, to build muscle strength, endurance, and size.
Weightlifting
Resistance band training
Mind-Body Exercises: "A form of exercise that combines body movement, mental focus, and controlled breathing to improve strength, balance, flexibility, and overall health."
Tai Chi
Meditation-related activities
Flexibility and Balance: Exercises that help increase flexibility and balance.
Yoga
Pilates
Questions to Reflect to Help You With Your Next Steps:
Everyone has feelings and thoughts about exercise. You may already be highly motivated, and physical activity or exercise is part of your lifestyle. If that's you, that's awesome. Or, you may be someone who doesn't want anything to do with working out, although you understand the benefits of doing so. If you fit the first category, I invite you to think through some of these questions to help provide clarity of your thoughts and emotions behind the struggle.
How much do you know about exercise? Are you interested in learning more about it to improve your physical and overall well-being?
What kinds of exercises or movements do you like, and why?
What kinds of exercises or movements do you dislike, and why?
Do you have any physical injuries, illnesses, or limitations to consider? How does this affect the types of exercises or movements that you would be comfortable trying out?
What are your feelings regarding exercise?
What have been the most significant influences on your views toward exercise? (school, family member, friend, self, social media, etc).
Exploring these can help you pinpoint your interests, motivations, physical limitations, mental limitations, and possible next steps.
Potential Challenges and How to Overcome Them
Lack of Time: There seem to be too many things to do with too little time. I get it. I'm right there with you.
Tip 1: Start slow. That could mean working out 30 minutes 2-3x a week or adding 10-minute walks 5x a week. This is about creating a lifestyle of physical activity that is sustainable for you.
Tip 2: Choose a convenient time. That could mean working out in the morning before starting your day or walking during your lunch break.
Physical Discomfort: Concerns about pain, injury, or existing health conditions are valid.
Tip 1: Identify your pain areas or existing health conditions that can limit physical activity or exercise. Consult with your Physician about what exercises you would be able to do. Determine which exercises you would be interested in and comfortable doing.
Self-Consciousness: Your feelings are valid. Doing something new, like working out in a gym, can be intimidating.
Tip 1: Identify your goals and why. When your thoughts and feelings of self-consciousness come up, remind yourself of your goals.
Tip 2: Go with a workout buddy.
Tip 3: Wear something that you are comfortable with.
Tip 4: Start small. What physical activity are you comfortable with? Start there.
Cost: Gym memberships do cost money, but being physically active does not have to include financial spending.
Tip 1: Walking or running around your neighborhood is free.
Tip 2: We live in the beautiful state of Hawaii. Go on hikes or take a swim in the ocean.
Tip 3: There are countless workout videos on YouTube. You can learn yoga, pilates, HIIT, kettlebell weight exercises, or Zumba.
Immediate Results: You may not see immediate results, especially if you take healthy and sustainable actions. Although, you will likely feel the positive changes in your body.
Tip 1: Remind yourself of your goals and why.
Tip 2: Remember, if weight loss is your goal, you may be able to lose weight quickly, but are the actions that got you there sustainable? Think long-term and be patient with yourself.
Tip 3: Celebrate your wins. Each day you choose to work out and move towards your goal, even if you don't feel like it, is a win.
Setting SMART Goals
I've talked a lot about setting and knowing your goals, but how exactly do we create clear, focused, and practical goals? Here is a framework that I like to discuss with my clients:
S: Specific. What do you want to achieve? (i.e., the type of physical activity you would like to enhance, where you would like to work out).
M: Measurable. How will you measure your progress? (i.e., working out 2x a week, walking outdoors for 10 minutes daily).
A: Achievable: Do you have the skills and resources to achieve the goal?
R: Relevant: Is your goal worthwhile to you?
T: Time-bound: When you want to achieve the goal.
Here is an example of a smart goal.
I will walk outside my neighborhood (specific) 5x a week for 20 minutes (measurable) so I can build my endurance and cardiovascular health (relevant) for one month (time-bound). For most people, this can be achievable.
After one month (or whatever time frame you give yourself), you can review your goal and extend it, upgrade it, or add a new goal.
Personalizing your Exercise Plan
Everyone's needs and preferences differ, so it's critical to tailor your exercise routine accordingly. Consulting a healthcare professional can provide personalized advice to help you develop an effective and enjoyable plan.
Conclusion
In conclusion, regular physical activity enhances physical, mental, and overall well-being. The benefits of exercise are wide-ranging, from reducing muscle tension to improving mood and cognitive function. By incorporating aerobic, strength training, and mind-body exercises, we can take significant steps towards improving our health. Reflecting on our feelings and thoughts about exercise, understanding potential challenges, and finding practical ways to overcome them can help us adopt a sustainable physical activity lifestyle. It's important to start slow, find activities we enjoy, and prioritize our well-being by making time for exercise. We can reap the rewards of a healthier and more fulfilling life through commitment and determination through regular physical activity. If you want support with any mental barriers to physical activity, head to the contact page to schedule a free consultation.
